What is Stress?
Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength. This class will discuss different causes of stress, how stress affects you, the difference between 'good' or 'positive' stress and 'bad' or 'negative' stress, and some common facts about how stress affects people today.
Stress can be caused by a number of factors: physical or emotional change, or a change in your environment that requires you to adjust or respond. Things that make you feel stressed are called "stressors."
The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.
Stressors can be minor hassles, major lifestyle changes, or a combination of both. Being able to identify stressors in your life and releasing the tension they cause are the keys to managing stress.
Below are some common stressors that can affect people at all stages of life.
•Illness, either personal, family or friend
•Death of a friend or loved one.
•Problems in a personal relationships
•Work overload
•Starting a new job
•Unemployment
•Retirement
•Pregnancy
•Crowds
•Relocation
•Daily hassles - life on life's terms
•Legal problems
•Financial issues
•Perfectionism
How can you manage stress?
Regular meditation can help easily to manage stress. You can’t avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response is the body's natural ability to reduce stress and give you a feeling of peace and serenity.
The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all – with a little practice – anyone can reap these benefits.
It takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
1. Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Try closing your eyes for better focus.
2. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
3. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
4. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
The first 5-10 times you try this exercise it is suggested that you practice for a minimum of 10 minutes, 3 times a week and gradually increase your time until you reach 30 minutes.
